5 minutes a day to double the weight you lose

Food diary
Keeping a food diary can double a person’s weight loss. This is what one of the largest and longest weight loss trials ever conducted found in 2008.

Jack Hollis Ph.D., the lead author of the study at Kaiser Permanente’s Center for Health Research in Portland, USA said “The more food records people kept, the more weight they lost. Those who kept daily food records lost twice as much weight as those who kept no records. It seems that the simple act of writing down what you eat encourages people to consume fewer calories.”

Participants followed a diet rich in fruits and vegetables and exercised at moderate intensity levels for at least 30 minutes a day. After six months, the average weight loss among the nearly 1,700 participants was approximately 13 pounds.

“It’s the process of reflecting on what you eat that helps us become aware of our habits, and hopefully change our behavior,” says Keith Bachman, MD, a doctor at the same research center. “Every day I hear patients say they can’t lose weight. This study shows that most people can lose weight if they have the right tools and support. And food journaling in conjunction with a weight management program is the ideal combination of tools and support.”